wod-tuesday

ENDURANCE

WARM UP:  2 ROUNDS

  • 10 Walk out to plank
  • 5 / 5 Plank walk left / right
  • 10 Hollow rock
  • 10 Alt reverse lunge w twist
  • 5 /5 Standing one foot balance reach (to floor) left / right
  • 10 Squat jumps
  • 30 sec jump rope

Work: 43 MIN Clock

8 MIN AMRAP of

  • 10 object burpees
  • 20 jumping lunges
  • 30 mountain climbers (2x)

INTO

Run 400m (2 mins)

REST 1 MIN

8 MIN AMRAP

  • 20 burpees to a doorway
  • 20 goblet squats / air squats
  • 20 high low plank

INTO

Step ups / Box Jumps 2 mins

REST 1 MIN

8 MIN AMRAP

  • 10 object burpees
  • 20 Russian swings / jump squats
  • 10 bear pose push ups

INTO

Run 400 m (2 mins)

REST 1 MIN

8 MIN AMRAP

  • 20 burpee to a doorway
  • 20 object thrusters / air thrusters
  • 20 chair dips

INTO

Step ups / Box jumps 2 mins

CORE

50-40-30-20-10

  • Abmat / butterfly situps
  • V ups
  • Russian twists

then

1 MIN EACH

  • Right plank hold
  • Left plank hold

Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09

Meeting ID: 829 8985 0517
Password: 886774